Strength: DLevery 3 Minutes for 15 Minutes5 Repsall weights should be „working“ weights and around 70% of 3 RM WOD: Hero „White“ 25`TC4 Rounds for

Strength: Pull up„Teams of 2 (TC` 15) Beginner (white-orange):5 Roundsmax reps Ring Rows into max reps banded PLU Advanced (blue-Black):5 Roundsmax reps strict PLU into

Strength: Split Jerk„10` Technik Beginner (white-orange):8` EMOM: 3reps Advanced (blue-Black):8` EMOM: 3reps increase weight Elite (Red):8` EMOM: find 3RM (kein TNG) WOD: 3 Rounds for

Strength: OHS„every 2 Minutes for 14 Minutes3 Repsall weights should be „working“ weights WOD: „Make it hurt“5 Rounds:1 Minute DU1 Minute Thruster (42,5/30kg)1 Minute row1

Strength and Skill: „10 Minutgen:Handstand Push up Progression(Kopfstand / Kopfstand + Kick / neg. HSPU / strict HSPU) Beginner (white-orange):5 Minuten: Hold HS 20-30 sec

Strength: BSQevery 3 Minutes for 15 Minutes5 Repsall weights should be „working“ weights WOD: 2 Rounds for time TC` 22„Don´t Stop“800m run100 Air Squats40 KR

Strength: Strict Press (paused in Frontrack)every 2 Minutes for 12 Minutes6 Repsall weights should be „working“ weights! WOD: 9` AMRAP„Fearless“3 Ground to Overhead 100/70kg6 Burpee-Box-Jump-Over3

Strength: Lower Body Push every 3 Minutes for 15 Minutes Deadlift 8 Reps all weights should be „working“ weights and around 70% of 3 RM

Strength: Upper Body Pull Teams of 2 (TC` 15) Beginner (white-orange): EMOM for 15min: 1 neg. PLU Advanced (blue-Black): 15` EMOM 1-3 PLU Elite (Red):